Staggered Leg Glute Bridge (female)

Staggered Leg Glute Bridge demonstration gif

Instructions:

  • 1Lie on the floor with knees bent and your feet flat on the ground
  • 2Extend one leg straight upwards and maintain balance
  • 3Push through your heel and raise your hips off the ground until your body forms a straight line from shoulders to knee
  • 4Hold the pose for a second, then lower your hips back down to the floor
  • 5Switch legs and repeat

Tips:

  • Keep your core tight during the exercise
  • Exhale when you're lifting your hips, and inhale when you're lowering yourself back down
  • Keep your movements slow and controlled at all times
  • Try to keep the elevated leg as straight as possible throughout the exercise

Staggered Leg Glute Bridge: A Guide to Strengthening Your Hips

The staggered leg glute bridge is an effective bodyweight exercise designed to target the hips, glutes, and core stability. This exercise can be a beneficial addition to your fitness routine, whether you're a beginner or looking to enhance your strength training.

What Is a Staggered Leg Glute Bridge?

A staggered leg glute bridge is a variation of the traditional glute bridge that incorporates a staggered foot position. This adjustment challenges your stability and isolates the glute muscles more intensely. It is sometimes referred to as the staggered stance dumbbell one-leg glute bridge when performed with weights to increase resistance.

Benefits of the Staggered Leg Glute Bridge

This exercise is particularly beneficial for several reasons:
  • Improves hip strength and stability
  • Targets the gluteus maximus, medius, and minimus
  • Enhances core strength and lower body balance
  • Can help correct muscle imbalances

How to Do a Staggered Leg Glute Bridge Properly

To perform the staggered leg glute bridge, follow these steps:
  1. Lie on your back with your knees bent and feet flat on the ground.
  2. Position one foot directly beneath your knee and the other foot staggered in front of it, with the toe resting on the ground.
  3. Engage your core and press through your back foot to lift your hips toward the ceiling. Squeeze your glutes at the top of the movement.
  4. Lower your hips back down and repeat for the desired number of repetitions before switching legs.

Muscles Worked

When performing the staggered leg glute bridge, the primary muscles targeted include:
  • Gluteus maximus
  • Gluteus medius
  • Hamstrings
  • Core stabilizers

Elevated Glute Bridge vs. Normal Glute Bridge

It's worth noting the differences between the elevated glute bridge and the standard version. The elevated glute bridge, where your shoulders are placed on a bench or platform, increases the range of motion and can further engage the glutes. In contrast, the staggered leg glute bridge focuses more on unilateral strength and stability challenges. Incorporating the staggered leg glute bridge into your routine can offer a comprehensive workout for the lower body. Be sure to focus on proper form and control to maximize benefits while minimizing the risk of injury.

Staggered Leg Glute Bridge Muscles Worked

Arms

Back

Core

Legs